Training Log Archive: bradcIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Gym (Cardio) 1:15:00 [4] 5.5 mi (13:38 / mi)
ahr:153 shoes: Nike Air Zoom
40 mins X-trainer, ahr 153, new record distance - hard work! 5 mins row, ahr 137, to warm down, then a good weights set.
Saturday Sep 29, 2007 #
Orienteering race 15:15 [3] ** 2.1 km (7:16 / km)
shoes: Inov8 RocLite
An orange course at the 11-person relay. Bit scrappy, and heel sore, but a lovely bit of forest. Pressure was off because we'd already been disqualified - twice! - so I didn't push the injury. Great social event.
Thursday Sep 27, 2007 #
Gym (Cardio) 1:00:00 [4] 10.0 km (6:00 / km)
ahr:152 shoes: Nike Air Zoom
40 mins X-trainer, ahr 152, then 5 mins rowing, 1250m, ahr 137. Stretching and core exercises.
Tuesday Sep 25, 2007 #
Intervals intervals 1:00:00 [5] 5.0 mi (12:00 / mi)
ahr:147 max:174 shoes: Asics GT-2120 road
3 sets of 30-60-90-60-30. Good session, felt reasonably strong, although Jamie's wee brother Ben showed me a clean pair of heels. Hamstrings still achey from yesterday's circuits. It's all good...
Monday Sep 24, 2007 #
Strength training (Circuits) 45:00 [3]
shoes: Nike Air Zoom
First organised circuits session in YEARS. God, this used to be so EASY. The dips were almost as embarrassing as the skipping - ha! Coordination!! - but at least I can still do the odd press-up. Jase also there for the pain.
Sunday Sep 23, 2007 #
Running (Recovery) 30:00 [1] 4.25 mi (7:04 / mi)
ahr:147 shoes: Asics GT-2120 road
A very slow, out-of-sorts crawl around Dunblane. Sore back, sore heel - legs felt as if they were on backwards. One of those days...
Saturday Sep 22, 2007 #
Orienteering race (Local event) 48:00 [3] ** 5.1 km (9:25 / km)
ahr:145 spiked:8/16c shoes: Inov8 RocLite
Local event at Binning Wood. Flat and fast, but more undergrowth than I remembered and, unfortunately, two controls were in entirely the wrong place on my course. Much apologies from the event organiser, but it was a shame as I was enjoying my run to that point.
Thursday Sep 20, 2007 #
Gym (Cardio) 45:00 [3]
Tired & stiff, so the workout helped. 20 mins X-trainer, easy , ahr 146; 10 mins row, 2350m, ahr 137. Some light weights.
Wednesday Sep 19, 2007 #
Running tempo 1:06:00 [3] 6.5 mi (10:09 / mi)
ahr:148
FVO club run at Comrie on a gorgeous evening. Struggled to keep up with the fast boys and my heel was sore, but it was great to be out. Counts as a hard run for me in my current state!
Tuesday Sep 18, 2007 #
Intervals 30:00 [5] 5.0 mi (6:00 / mi)
First intervals of the season, and my first speed session since the achilles op. Lots of warm up (incl. 20 mins on the X-trainer in the gym, ahr 145), then a 3km time trial in an utterly pitiful time of 11:36. But, hey, completely elated that nothing dropped off, and come the end of the season, if I'm not a hell of a lot closer to sub 10 again, I'll be really disappointed. Bring it on!